Have you wondered what you should eat to:
- gain muscle growth,
- help your sex drive,
- aid your eyesight,
- to better your memory and brain power,
- or give you more endurance and stamina?
You have come to the right place.
In today’s iGalen post, we are going to examine 33 foods that can help you in each of these areas.
Do keep in mind that we recommend a balanced diet, but if you seem to be having issues in any of these areas, you may just want to add some of the specialized foods we list here to help you.
Before we list muscle growth foods, it is important that you understand that exercise is an integral part of building muscle. No matter what you eat or how much, if you don’t get exercise, muscle growth will be nearly impossible to achieve.
So be sure to plan a daily exercise routine to support muscle growth.
And add some (or all!) of these foods to your diet to help you build muscle.
Eggs are full of an amino acid called leucine which is found in the protein of the egg. Leucine supports healthy muscle gain. Plus, eggs have many B Vitamins which help you have energy.
The one thing we must say is to make sure eggs are cooked thoroughly.
2: Brown Rice
While brown rice does not have tons of protein, it does have healthy carbohydrates to give you the energy for the physical exercise you need to build that muscle.
Some research has even claimed that rice supplements can give more muscle building support than many whey protein supplements.
All fish is good for you, but salmon is especially loaded with a lot of protein to help build muscle. Salmon is also loaded with Omega 3s and B Vitamins.
A small serving (½ cup) of almonds will give you approximately 16 grams of protein, as well as Vitamin E, phosphorous, and magnesium. The protein will help build lean muscle while phosphorous helps your body burn carbohydrates and fat for energy.
But do keep in mind that ½ cup of almonds also has around 400 calories.
5: Chicken Breasts
Chicken breasts have a lot of protein making them a prime food to help build muscle. Along with all that protein, chicken breasts are also loaded with B Vitamins which will help you have the energy needed for exercise.
Studies have shown that drinking milk with weight training helps people build muscle mass quickly.
Milk contains both slow and fast digesting proteins, as well as carbohydrates and fats for energy production.
7: Greek Yogurt
Not all yogurt is created equal. Much like milk, Greek yogurt has fast and slow digesting proteins that are important for muscle growth. In comparison to regular yogurt, Greek yogurt has about double the amount of protein.
To be blunt, maintaining a healthy, balanced diet is good for your sex drive, but there are some foods that can help more than others.
Known as the fertility nut, walnuts improve the vitality of sperm. If you are trying to have a baby, having the male partner eat plenty of walnuts can be a great way to make pregnancy a reality.
Be it a rib-eye, T-bone or some other cut of steak, it can be a great boost to a couple’s sex drive.
With the combination of:
- Vitamin B,
- and iron
the human body will respond better to passionate sex.
Oh, those delicious strawberries are helpful for the sex drive. The reason is those little seeds. The seeds are full of zinc. When zinc levels are high in women, they find it easier to prepare for sex. High zinc in men means a higher testosterone level which helps produce sperm.
So enjoy some strawberry shortcake with your love.
Being a natural stimulant, coffee will stimulate your brain which heightens your sexual arousal.
Avocados are high in folic acid which will fill your body with energy. They are also loaded with Vitamin B6 which will stabilize your hormones and help you have a longer, more enjoyable experience.
13: Anything High In Vitamin C
Any fruit such as oranges, peaches, etc. that has a high Vitamin C count will improve sperm quality and count.
So, men: Have you had your recommended dose of Vitamin C today?
Why so much chocolate on Valentine’s Day? Chocolate is great to put humans “in the mood.”
Chocolate releases mood enhancers in our brains that bring out that passion and sexual desire.
The health of our eyes is extremely important. After all, what you cannot see can harm you. These foods can help you keep your eyes healthy.
Fish such as:
- and cod
are high in Omega 3 fatty acids which prevents macular degeneration and cataracts.
If fish isn’t your thing, supplements with flaxseed oil or black currant seed oil will provide ample supplies of those Omega 3s.
16: Leafy Greens
Items such as fresh spinach and kale are loaded with pigments such as lutein and zeaxanthin. These two pigments will slow any macular degeneration as well as the formation of cataracts.
The nutrients in eggs such as lutein and Vitamin A promote and support healthy eyes.
This amazing grain is full of Vitamin E, zinc, and niacin. All of these promote healthy eye functions.
Brown rice also falls into the same category.
Fruits such as oranges, grapefruits, and lemons are high in Vitamin C. Research suggests Vitamin C is a natural defender against cataracts and macular degeneration.
- and almonds.
They are loaded with Omega 3 fatty acids and, like fish, they are a great benefit to the health of your eyes.
21: A Rainbow Of Colors
Load up on the colors…
- Red, yellow, and green bell peppers,
- and melon.
All of these are full of nutrients that are good for your eyes.
These are foods that will help you focus better and help your memory.
Fish that are high in Omega 3 fatty acids are great for your brain.
- and salmon.
All of these can help you have brain power.
Yes, coffee makes the list again. The caffeine in coffee helps keep you mentally alert and also helps your body release serotonin which is a “feel good” chemical released by your system.
Coffee also has antioxidants and research has theorized that coffee reduces the risks of diseases such as Alzheimer’s and Parkinson’s.
Considered a “super fruit,” blueberries have antioxidant effects and are believed to relieve stress on our brains. Research has found that the antioxidants in blueberries accumulate in the brain and help improve communication between brain cells.
Studies in animals have found that blueberries seem to help their memory.
Turmeric is a spice often used in Indian cuisines. The key ingredient in turmeric is curcumin and has been found to enter the human brain easily.
Curcumin is a powerful antioxidant that has been found to help memory loss in people who suffer from Alzheimer’s disease.
It has also been found to be great as a natural anti-depressant.
Broccoli is also a strong antioxidant and has a lot of Vitamin K. Vitamin K has been linked in research to greater memory in the human brain.
27: Pumpkin Seeds
Pumpkin seeds have magnesium, iron, zinc, and copper in great abundance. Each of these is beneficial for your brain.
- Zinc – needed for proper nerve signaling.
- Magnesium – an essential mineral for memory and learning.
- Iron – it has been found that people with iron deficiencies often suffer from impaired brain functions.
Copper-copper is also a crucial mineral for nerve signals.
28: Dark Chocolate
Research has found that dark chocolate is a wonderful brain-boosting treat.
It has caffeine which we explained the benefits of under coffee. Dark chocolate is also a powerful antioxidant and contains flavonoids. The compound of flavonoids gathers in the human brain to reverse brain aging and support good memory.
Endurance And Stamina
Do you suffer from the “my get up and go has got up and gone?” These foods can help you have better endurance.
Oats provide our bodies with protein and complex carbohydrates that provide steady energy. Many people eat an oatmeal breakfast to supply them with a day full of natural energy.
Our bodies are made up of approximately 70% water and water is needed consistently to keep our systems running at full speed.
Make sure you keep clean water near you. When you feel it, drink!
31: Walnuts and/or Almonds
Mentioned earlier, nuts are a great energy source and they make for an easy and healthy snack.
32: Sweet Potatoes
Sweet potatoes, like oatmeal, are loaded with complex carbohydrates that can provide a tank full of energy for your bodily systems.
Full of potassium and fiber, bananas will help hydrate your body and restore electrolytes.
All of these items can help you live a long, happy, and healthy life. Balance out your diets by adding these foods and watch your energy levels go up and moodiness go down.
In several cases, we mentioned carbohydrates here. I know that many who are trying to keep their weight under control have been taught to cut out carbohydrates. Our outlook is not to cut them out, but to manage the carbs.
That is why Dr. Joseph Ahrens developed Emulin. It is the world’s first carbohydrate manager and made from what nature provides.
We hope this post helps you and if you have any questions, just post them below.
Thank you, and may you be healthy and happy!